Warm Up & Mobility
Gymnastics/Skill
3 RNFT
Ring Dip Practice
Jump Rope Practice
Ring Muscle Up Progression
Open Off Season
EMOM 6
1-3 Strict Ring Muscle Ups
4-6 Ring Muscle Ups
Strength
Strict or Bench Press
65% x 5
75% x 5
85% x 3
90% x 1-2
75% x 3
65% x 3
‘Bulletin Board’
Go as far as you can in 14 minutes:
Run 400m
75 x Med Ball Clean Wall Ball Shots (20/14)
50 x Chest To Bar Pull-ups
25 x Strict Deficit HSPUs (45/25 plate)
Run 200m
534, got through 9 Strict HSPU (not deficit)
Was able to the 75 MB WB unbroken, pretty cool accomplishment! Came off the wall at 8min then did C2B 10, then sets of 5
Strength: 1st time trying the strict press, got up to 50#
“Bulletin Board”
Got through everything except the final 200m run.
8# Wallballs
Ring rows
20# dumbbell push presses
Holy crap. This one was hard. Lol Great job 4:30, thanks Gaff!
Great work Ashley!
Strict press form was solid and you kept grinding through a tough one start to finish.
6:00PM
Strength
Strict press
WOD = 536
Med clean WB shots were hardly unbroken but got em done .
C2B were 10 then 5s then some 3&2 and some were even deuces with a tired single here n there thrown in toward end .
First time doing deficit HSPU ” got 11 reps ” with 45# plates was gassed taking long breaks in between as to not seize up . all & all felt good .
Thanks Krystle !! Great work everyone !!
Wednesday 4/26/17
Strength Strict Press
WOD: “Bulletin Board”
Go as far as you can in 14 minutes:
Run 400m
75 x Med Ball Clean Wall Ball Shots (10lbs)
40 x Kipping Pull-ups/RR (20 of each)
25 x Strict HSPUs (1ab mat, got 10 then 14:00)
Run 200m
( Got 525 reps )
Fantastic class Gaff!!! Thanks for sharing your bar with me for strict Press, Krystal! Great job 430pmers!!
Way to work Judy. Strict Press looked good.
Wednesday 4/26/17
Strength Strict Press
WOD:
Go as far as you can in 14 minutes:
Run 400m
75 x Med Ball Clean Wall Ball Shots (10lbs)
35 x jumping pull ups
25 x box HSPU on knees
Run 200m
16:45, got 13 HSPUs at the 14 minute mark and kept going. Thanks for the great class Gaff & thanks for pushing me through those wall balls Gus! Way to work 4:30!
Way to bear down and grind out a tough one, Sam.